The popular sugar-reduced diet makes successful weight loss no longer difficult. In fact, if you want to reduce sugar, you must choose the right starchy foods. Among them, "resistant starchy foods" are also very effective for weight loss, sugar control, and blood lipid lowering.
Resistant starch is a kind of starch, its structure is difficult to digest by human body; but it will be used by intestinal bacteria, so.
, such as: raw red beans, raw rice, the structure of this raw starch is relatively tight, and the human body's enzymes cannot infiltrate, so.
After the starch is cooked, the structure will be infiltrated by water, so it can be digested by human enzymes, but during the process of cooling or refrigeration, the water will leave the starch structure, and the starch will "slightly" return to the state of raw starch. Therefore, meeting.
Resistant starch is mainly found in unrefined whole grains such as brown rice, red barley, purple rice, etc. , in order to achieve the goal of reducing sugar!
Take potato as an example. Potato is a root food with a lot of resistant starch, but the resistant starch will be reduced during the cooking process.
The digestibility of starch is reduced in the presence of oil coating, eg.
Foreign studies have pointed out that under the condition of controlling the total carbohydrate content, if the meal (equivalent to half a sweet potato left to cool) can be more effective than those without increasing the proportion of resistant starch
Therefore, moderate intake of resistant starch has the effect of weight loss,, but nutritionists should also remind that total calorie control is still very important!
Studies have found that the resistant starch of beans can help reduce triglycerides and cholesterol in the blood, and the mechanism is related to that resistant starch can promote the excretion of bile acids and improve the metabolism of cholesterol in the liver.
Resistant starch is difficult to be digested by the small intestine, but can be decomposed and fermented by bacteria in the large intestine to produce short-chain fatty acids, which are the energy source of good bacteria in the intestine.
Resistant starch is difficult to be digested and absorbed by the small intestine, so it is less likely to cause drastic changes in blood sugar. For diabetic patients with blood sugar problems, under the condition of total starch control, increasing the proportion of resistant starch can help blood sugar control.
In 2015, some scholars conducted animal experiments to further explore the mechanism of resistant starch and blood sugar control. Scholars found that giving experimental mice a diet containing more resistant starch can promote the synthesis of liver glycogen, and also found that it can slow down the production in the body. The role of glucose, which may be
◎ This article is excerpted from / "3, 5, and 7 days of sugar reduction and slimming meals: 84 meals, 200 recipes, professional nutritionist team can help you accurately design the strongest slimming plan, and can increase muscle, reduce fat, Stabilize Blood Sugar, Improve Fatigue
◎ Image source/Provided by Dazhi Image/shutterstock
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